Workout Of the Day

Thursday, December 1, 2016

21-15-9 reps for time of:

Deadlift (275#/185#)

Push jerk (155#/105#)

Wednesday, November 30, 2016

Strength

Squat

Conditioning

150 Double unders

-THEN-

4 Rounds of:

6 Snatch (135#/95#)

12 Bar muscle ups

Tuesday, November 29, 2016

“Filthy Fifty”
For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (55#/35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Supermans
50 Wall ball (20#/14#)
50 Burpees
50 Double unders

♦ compare to 09/03/15 ♦

Monday, November 28, 2016

Rest / Make-up / Mobility

Sunday, November 27, 2016

Strength

Squat

Conditioning

2k Row with death by burpees

♦ compare to 12/30/15 ♦

Saturday, November 26, 2016

Running Cindy

OR

Running Mary

Friday, November 25, 2016

Rest / Make-up / Mobility

Thursday, November 24, 2016

Partner WOD

Wednesday, November 23, 2016

Strength

Squat

Conditioning

5 Rounds for time of:

400m Run

15 Deadlift (185#/135#)

Tuesday, November 22, 2016

Skill / Strength

Snatch

Conditioning

“Amanda”

9-7-5 reps of:

Muscle ups

Squat snatches (135#/95#)

♦ compare to 1/26/16 ♦